Jump To Content
Your Guide to Lowering Blood Pressure NHLBI Logo
NHLBI
 



High Blood



 

Healthier Eating with DASH

The DASH Eating Plan

The DASH eating plan shown below is based on 2,000 calories a day. The number of daily servings in a food group may vary from those listed depending on your caloric needs.

Food Group Daily
Servings
(except
as noted)
Serving Sizes
Grains & grain products 7-8 1 slice bread
1 cup ready-to-eat cereal*
one-half cup cooked rice, pasta, or cereal
Vegetables 4-5 1 cup raw leafy vegetable
one-half cup cooked vegetable
6 ounces vegetable juice
Fruits 4-5 1 medium fruit
one-quarter cup dried fruit
one-half cup fresh, frozen, or canned fruit
6 ounces fruit juice
Lowfat or fat free dairy foods 2-3 8 ounces milk
1 cup yogurt
1 one-half ounces cheese
Lean meats, poultry, and
fish
2 or less 3 ounces cooked lean meats, skinless poultry, or fish
Nuts, seeds, and dry beans 4-5 per week 1/3 cup or 1 one-half ounces nuts
1 tablespoon or one-half ounce seeds
one-half cup cooked dry beans
Fats & oils** 2-3 1 teaspoon soft margarine
1 tablespoon lowfat mayonnaise
2 tablespoons light salad dressing
1 teaspoon vegetable oil
Sweets 5 per week 1 tablespoon sugar
1 tablespoon jelly or jam
one-half ounce jelly beans
8 ounces lemonade

* Serving sizes vary between one-half cup -1 one-quarter cups. Check the product's nutrition label.

** Fat content changes serving counts for fats and oils: For example, 1 tablespoon of regular salad dressing equals 1 serving; 1 tablespoon of a lowfat dressing equals one-half serving; 1 tablespoon of a fat free dressing equals 0 servings.

Back to Healthy Eating Page